Siteplicity – Page 159 – Courage Fitness Durham

WOD for 100216

October 1, 2016SiteplicityDaily Workoutsair squats, double unders, pullups, pushups, row, situps0

Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: EMOM 20 minutes, alternating: Min 1 – 15 Calorie Row Min 2 – 1 Round “Cindy” Min 3 – 30 Double Unders Min 4 – 20 Situps

WOD for 100116

September 30, 2016SiteplicityDaily Workoutsclean, jerk, row, snatch0

Segment 1: Snatch Doubles at 60, 70, 75 and 80%, then to a heavy single for the day. *All sets are drop from the top. Heavy doesn’t mean max! Segment 2: Teams of 3: AMRAP 25 minutes: 50 Calorie Row 50 Clean & Jerk (95/65) 50 Calorie Row 50 CJ (135/95) 50 Calorie Row 50...

WOD for 093016

September 29, 2016SiteplicityDaily Workoutsbox jump overs, row, thrusters, toes to bar0

Segment 1: AMRAP 18 minutes: 30 Thrusters (95/65) 30 Box Jump Overs (24/20) 30 Calorie Row 30 Toes to Bar

WOD for 92916

September 28, 2016SiteplicityDaily Workoutspullups, run0

Segment 1: 5 rounds for time of: 15 Pullups Run 400m Segment 2: Mobility

WOD for 092816

September 27, 2016SiteplicityDaily Workoutsdouble unders, handstand pushups, hang power clean, muscle ups, pullups, row0

Segment 1: 1 Round: 800 Meter Row 80 Double Unders 21 Hang Power Clean (135/95) 2 Rounds: 400 Meter Row 40 DU 15 HPC 3 Rounds: 200 Meter Row 20 DU 9 HPC Segment 2: 2 Rounds of: 2 mins of max rep Ring Muscle ups (or pullups) 1 mins of max rep HSPU 2...

David Easterhoff

September 27, 2016SiteplicityNews, Success Stories0

Hometown: Durham Age: 32 Occupation: Immunologist – currently I am doing academic research focused on developing a HIV vaccine When did you first start Strength & Conditioningting? I was introduced to Strength & Conditioning in 2012 by a grad school colleague but did not join a CF gym until 2015 when I came to CFD....

WOD for 092716

September 26, 2016SiteplicityDaily Workoutsbar facing burpees, deadlift, situps, wall ball0

Segment 1: With a running clock… AMRAP 5 minutes: 50 Wall Ball Buy-In 12 Deadlift(185/135) 12 Barbell Burpees … Rest 5:00… Segment 2: AMRAP 5 minutes: 35 WB Buy-In 9 DL (225/155) 9 Barbell Burpees … Rest 5:00… Segment 3: AMRAP 5 minutes: 20 WB Buy-In 6 DL (275/185) 6 Barbell Burpees Segment 4: EMOM...

WOD for 092616

September 25, 2016SiteplicityDaily Workoutsback squat, front squat, good morning, split squat0

Segment 1: Back Squat 3RM Back Squat Segment 2: Front Squat 4×7 Front Squat at 70% across Segment 3: Complete 3 Supersets of: A. 8 Bulgarian Split Squats (8/side before switching ) B. 8-12 Good Mornings * Rest 1-2 minutes between rounds.

WOD for 092516

September 24, 2016SiteplicityDaily Workoutsgoblet squat, kettlebell swings, reverse lunge, run, situps0

Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: Deck of Cards WOD Spades – Goblet Squats (52/35) Diamonds – Situps Clubs – Kettlebell Swings (52/35) Hearts: Reverse Lunges Aces: 200m Run

WOD for 092416

September 23, 2016SiteplicityDaily Workoutsdouble unders, muscle ups, row, thrusters0

Segment 1: Max set up unbroken Ring Muscle ups OR 10 minutes to practice Muscle Unders Segment 2: 5×5 Thruster, climbing with unlimited rest – from the floor to start set Segment 3: TEAMS of 2: Relay style 21-18-15-12-9: Thrusters (95/65) 40 Double Unders 200m Row

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